june 12, 2017

Catalyst Athletics Daily

Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2 105, 95 for sets
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2 105 (form was just shit), 95 for sets
Pause Back Squat – 5RM, 90%x5, 90%x Max Reps Did pause squats 5x5 at 95# instead--working form with my core and back
Weighted Planks - 3 x 20-30sec Did these during the 5pm wod (extra time while waiting for partner to finish)

For back off sets, use % of RM

Strength & Speed Cycle – Week 1 of 8

Run 20 min

april 13, 2016

Day 2

Power snatch, on the minute
4x3 at 65% 35
4x2 at 70% 38 -- I misread what I'd written and ended up doing 7 sets of 3 at 39

Snatch push press + 3 OHS, don't go to failure (Need to clarify. I did 1+3, but maybe it's 3+3?)
5x3 at 65% 25, 29, 32, 35, 38

Front squat, use 35-60% of 1RM, on the minute
10x2 55

Turns out I cannot keep my HR between 130 and 150 doing the cycle that's prescribed. Dan said to instead spend a month doing 20-30 minutes on the assault bike or rower within that range.
30 min assault bike
8.3 miles
161 cals
Avg HR 138, max 147

november 18, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.1.1 x 3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 85
 
B. every 2 min for 10 sets:
8 tng PC&J- 115#
30 DU
I finished the first set at 1:59. Needless to say that was the only set I finished in 2 minutes. So I did 6 sets on 2:30 minutes, and then the last 4 sets were more like 3:00 minute average. All sets- 4 C&J unbroken, then a combo of 2s and 1s to finish out the 8.
 
+
 
4 sets @ 95%
12 OHS- 85# too much shoulders, changed to back squat
6 pull ups, unbroken
12 S2OH- 85#
6 burpees to 6"
rest 4 min
4:21 (failed the OHS and had to adjust)
3:06
2:55
2:42  

july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

june 25, 2015

Did the class WOD instead of doing nothing.

6 min AMRAP
3 snatch 95#
6 burpees
100m run
*snatches increase by 3 each round, everything else stays the same
40 reps (one snatch in the round of 12)

rest 6 minutes

6 min AMRAP
3 OHS 95
6 box jumps 24
200m run
*ohs increase by 3 each round, everything else stays the same
39 reps (got back in the door to start the 12's, but couldn't get to the bar fast enough)

rest 6 minutes

3 min AMRAP
5 pull ups
10 sit ups
15 DU
102 reps (3+12)

june 24, 2015

A. BS @32x1; 2 reps every 45 sec for 5 sets- heavy 165, no misses

B1. wtd strict pull up amrap @ 2.5# x4 sets; rest 60 sec. 3/3/3/3
B2. strict T2B amrap- smooth and consistent x4 sets; rest 2-3 min can't do these all the way, so aimed for above 90 degrees with straight legs 6/6/6/6

C. lying prone DB flyes on incline bench @30x2; 8-10 reps x3 sets; rest 60 sec completely didn't see this

+
AD sprint 20 sec @ HARD effort
rest 2-3 min
x3-4 4

Rest 3 min

3 sets @ HARD effort
10 OHS- 95#
30 DU
10 ring rows
20 cal AD
Rest walk 3 min
*Go HARDER pace up front.
this was terrible. absolutely annihilated me.
2:48 unbroken OHS and DU
3:50 unbroken OHS, DU broke once
4:00 unbroken OHS, lots of trouble with DU

Shoulders are bothering me quite a bit. Seeing Brian today.

may 3, 2015

A. OHS @ 43X1; 6-8 reps x4 sets; rest 2 min 55 x 8, 65 x 8, 75 x 8, 85 x 7

B. 10 min AMRAP alt. TGU- 26# 31

+

5 min AMRAP
200 DU
amrap burpee box jump overs 20" facing box
16 burpee bjo's (DU were ugly, finished at about 3:30)

april 16, 2015

10 min EMOM
odd - 10-12 goblet squat 35# 12's
even - 6-8 PP 65# 8's

10 min EMOM
odd - 6-8 OHS 35# 8's
even - 6-8 push ups 8's close hand, no release

10 min EMOM
odd - 6-8 strict banded pull ups, steady consistent tempo this f**king sucked. 8/8/had to add another red band, 8/8/6 
even - 6-8 DB strict press, mod weight 8's, 20#

Arms felt like lead. Did the crossover symmetry recovery so I'm hoping I don't wake up unable to move. I feel like a tool and a pansy after that last EMOM. 

march 9, 2015

Open 15.2 again

Every 3 minutes for as long as possible...

0:00 - 3:002 rounds of10 overhead squats 95/6510 chest to bar pull ups
3:00 - 6:002 rounds of12 overhead squats 95/6512 chest to bar pull ups
Continue adding 2 reps per movement every 3 minute period.


Quit at pull up 6 of 10 in the second round. Core was so tired I was having to strict pull myself the last little bit to the bar and I didn't want to put myself through the round of 12's when I knew I wouldn't be able to sustain the pronated grip any longer like I'd planned.

march 7, 2015

Open 15.2

Every 3 minutes for as long as possible...

0:00 - 3:00
2 rounds of
10 overhead squats 95/65
10 chest to bar pull ups

3:00 - 6:00
2 rounds of
12 overhead squats 95/65
12 chest to bar pull ups

Continue adding 2 reps per movement every 3 minute period.

85 (0:00-3:00 done, 12 OHS, 12 c2b, 12 OHS, 9 c2b)
Last year's score: 35

Squat snatch into unbroken OHS, narrow grip. Chest to bar singles, failed on the chest to bar pronated grip in the 3-6 min range so I had to start doing them supinated which always tires me out cause I end up strict pulling myself up the last little bit. Hardly let my hands leave the bar, and only really let them drop when I was really tiring out. Forearms felt super tired. 

february 4, 2015

Workout of the Day

A.

Deadlift All sets unbroken
*Set 1 – 10 reps @ 55% of 1-RM 140
*Set 2 – 10 reps @ 65% 165
*Set 3 – 6 reps @ 75% 190
*Set 4 – 8 reps @ 80% 205
*Set 5 – 6 reps @ 85% 215
*Set 6 – 4 reps @ 90% 230
Rest 2-3 minutes between sets.

B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups 87 reps, 3 OHS left. Finished burpees in 5:19, no excuse for the OHS.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Subbed for:

Wide-grip negatives 2x5, wide grip pull up and negative 1 x 5
HSPU negative 3 x 6, five second descent (2 sets to 2 ab mats, last set to 1 ab mat)
CGBP 3 x 5 85#, regular grip 3 x 5 85#

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 800 Meters
2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)
Rest 5-8 minutes

january 21, 2015 (hallie's bday!)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125
*Set 2 – 10 reps @ 60% 150
*Set 3 – 10 reps @ 70% 180
*Set 4 – 8 reps @ 75% 190
*Set 5 – 6 reps @ 80% 205
Rest 2-3 minutes between sets.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups Burpee pull ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.

21:59

C.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.

No time

D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

No time

january 5, 2015 (invictus open cycle)

Workout of the Day

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% 155#
Strict Handstand Push-Ups x 6 reps Sub with 2-mat kipping HSPU

This sucked a lot more than I anticipated. Arms/shoulders burned like hell from the HSPU and I didn't think that would affect my front squat but man was I wrong. Shoulder weakness evident in my HSPU reps per set: 6/6/5/3/3/2/3/1 

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

125#, focused mostly on pulling straight up on the first 2 positions. Just like in the snatch I tend to arc the bar away from my body. Full cleans.

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean 105#
Rest 90 seconds

Note the weight used and the reps achieved.

8/11/12/11 -- This was interesting. I was going to try different set amounts, but 30 seconds flew by a lot quicker than I thought. Ended up doing sets of 3 in the first set, but then just went unbroken in the last 3 sets. The quickest way to cycle through reps is to bypass my legs on the way down, but this makes me breathe heavy and tires me out quickly. I'm only able to do it for about 7 reps, but it might be worth it.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week. 

Easily the most disheartening part of my day. I got exactly the same score as I did last year: 10 OHS, 10 chest to bar, 10 OHS, and 5 chest to bar. I know that it was at the end of a lot of work, but that's no excuse for such a shitty score after a year of work. I'm honestly devastated by this. This year's Open will be eye-opening as to what I've neglected over the past year. 

Optional Additional Session - I'm going to try to come back in tonight to do this. Edit: Not done
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

december 29, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day 

A. Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups 2-3 Dips+1-2 Strict Pull Up
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs) OHS 65# + ME DU to :45
Minute 3 – 20 Double-Unders + 10 Toes to Bar T2B + ME DU to :45
Minute 4 – 6-8 Roll to Candlestick
1) 3/2, 16 DU, 8 T2B no DU, 8
2) 3/2, 13 DU, 3 DU, 8
3) 3/1, 12 DU, 13 DU, 8
*Biggest lesson learned here--it's worth it to hang on for 4-5 reps at a time on the T2B, and I need to go back to working on my strict pull up. Sheesh. 

B. Four sets of: 135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique 1:52/2:38
*Sets 2&4 – Power Clean & Press Technique :46/:34 
*95# is a lot for me snatch-wise, so I had to drop and reset on each rep. Did all the reps power snatch. Felt fatigued toward the end of set 3. I may not have done the clean and press technique right, considering I can't press 95#, but I did a clean and jerk. Was able to get a fairly easy 5 UB here, though I noticed that the C&J got me out of breath quickly. 

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters 20 Unbroken Wall Ball Shots (30/20 lbs) 15 Unbroken Wall Ball Shots at 20 lbs
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.
This was fairly difficult--the 20 lb ball really sucked. Kept all rounds unbroken, and stayed fairly consistent in my run and WB. Dad predicted 7 rounds max (2 min run, 1 min wall ball) and I finished with 6 full rounds starting my 7th round run. 
1) 1:58 avg hr 165/:51 avg hr 183
2) 2:11 avg hr 182/1:07 avg hr 182
3) 2:06 avg hr 185/1:07 avg hr 181
4) 2:13 avg hr 185/:58 avg hr 170 (paused for a bathroom break)
5) 2:13 avg hr 181/1:06 avg hr 179
6) 2:13 avg hr 184/1:01 avg hr 179
7) Finished 110m before time expired--finished the 400 in 2:19 avg hr 181

D. My accessory work...
Handstand walk Carl Paoli's drill, sucked. 
Butterfly pull up Did great the first time I hopped up, then sucked it up. 
Shoulders were getting sore, decided not to push it. 

october 31, 2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.

october 20, 2014

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

Couldn't be happier with this EMOM. Did it with just a pound over 85% of 115: 98#. Struggled with the first two reps, then figured out that I need to pull a helluva lot harder than I thought. Finally started getting them. Did almost all of them as a power, in about a quarter squat landing. Felt more stable that way.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

80#, the second rep was difficult during each set and I failed once in the middle.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

Well, didn't finish this crap. Did the T2B on the rings because my shoulders hurt too much on the kip, did the HSPU with 2 ab mats, then tried to do them kipping in the second round, and then just couldn't anymore. My wrist hurt so bad I thought I was going to break it into two. OHS only did one round at 105.

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 40#
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 30#
Rest as needed
Weighted Plank x 45-60 seconds 40# for 60 sec all 3 rounds
Rest as needed

september 1, 2014

9 am coach's choice

20 deadlift (275/195)
400 m run
20 kettlebell swings (70/53)
400 m run
20 overhead squats (115/75)
400 m run
20 burpees
400 m run
20 chest to bar
400 m run
20 box jumps (24/20)
400 m run
20 dumbbell squat cleans (45/35)
400 m run

time: 31:20 all RX